Plant based protein

MensEtSalvere2013

What are some good plant based proteins? I am looking to vut some meat out of my diet.

perfect_storm

Chick peas, black beans, lentils.

mazzasweet

A great list I found via food matters:

• 1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
• 1 cup soybeans - 28 grams (1 cup tempeh - 30 grams)
• 1 cup lentils - 18 grams
• 1 cup refried beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup pinto, kidney, black beans - 13-15 grams
• 1 oz peanuts - 6.5 grams
• 1 oz. cashews - 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup (2 oz.) walnuts - 5 grams
• 1 oz. pistachios - 5.8 grams
• 2 tbsp almonds - 4 grams
• Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
• Soy Milk
• Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

CorlissaEats

I would add peanuts and other nuts, plus any dried bean/legume to that list.

They are often high in calories (per portion) and carbs so just factor that into your daily macros.

MensEtSalvere2013

Excellent list! Thanks!

A great list I found via food matters:

• 1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
• 1 cup soybeans - 28 grams (1 cup tempeh - 30 grams)
• 1 cup lentils - 18 grams
• 1 cup refried beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup pinto, kidney, black beans - 13-15 grams
• 1 oz peanuts - 6.5 grams
• 1 oz. cashews - 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup (2 oz.) walnuts - 5 grams
• 1 oz. pistachios - 5.8 grams
• 2 tbsp almonds - 4 grams
• Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
• Soy Milk
• Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

MensEtSalvere2013

Thanks all!

Showcase_Brodown

Soy is probably one of the best plant based sources of protein. Some get concerned about the estrogens, but you should be ok in moderation.